BODY - 12 Week Training Program
New to strength training? Wanting to train at home? The BODY program is here to help.
In this 12-week program, clients can expect to improve their foundational strength movements and increase their baseline strength. Great program for beginners or those looking to exercise with minimal equipment.
Each 30-45 minute workout includes:
- Warm-up & Core
- Strength Training
- Optional Cardio Finisher
| Phase | Purpose | # of weeks | # of days |
|---|---|---|---|
| General Prep | Intro to exercises | 4 | 3 |
| Intro to Strength | Increase reps & work on tempo | 4 | 3 |
| Strength | Increase strength and endurance | 4 | 3 |
Powered by Bridge!
You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. This app is free to download and gives clients access to their programs, workout tracking to see the gains, and instant messaging to your coach for questions.
Key benefits of Online Training:
- Exercise videos and cues to walk you through every movement
- Custom weight prescriptions based on your previous sets
- Easy tracking in the app so you can see your progress in real time!
- Daily readiness surveys to check in on how you're feeling and performing
Recommended Equipment: Dumbbells, Resistance Bands, and Stability/Yoga Ball.
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Pike Performance provides education and science-based training plans that empower athletes to take control of their health and performance.
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